OVER THE COUNTER: How to start, keep working out

Sunday

Perhaps you saw the story earlier this year about the 81-year-old Baltimore woman who bench presses 115 pounds. Or the 92-year-old, record-breaking grandma weightlifter from Napa, California?

These types of stories motivate us. They show what’s possible. They show that we’re never too old to stay fit. And, they prove that we won’t necessarily have to trade in our dumbbells for a walker.

But, frankly, for many people who don’t work out, these stories can also feel overwhelming. How do they find the time and motivation? No matter how easy some people make it appear, starting an exercise program is challenging. Even more daunting is sticking to a routine day after day, week after week, year after year.

But getting fit doesn’t have to be hard. In fact, the easier it is, the more likely we are to continue exercising. We don’t need to run fast or lift heavy weights to improve our health. Gentle swimming, walking or just enjoying a sport we love can all count as working out.

And the rewards are big. Keeping fit can help us live longer and, more importantly, live a more enjoyable and independent life. It cuts our risk for many common diseases – including some cancers, type 2 diabetes, depression and heart disease – and it helps us lose weight, avoid getting sick and to be more energetic.

Here are some tips to start working out, or, if you already are working out, to reach new goals:

Run … to your doctor. If you’re older and haven’t been moving much more than to your car and back, talk to your physician before starting a fitness program. This is especially important if you have a heart condition. Your doctor can help determine whether you should avoid certain exercises or modify them. Also, he or she might tell you whether you would benefit from focusing on particular areas, such as improving cardiovascular health.

Start slow. Begin a routine by taking brisk daily walks or joining a yoga, tai chi or swimming class. Do something you like, as long as it keeps you moving. The path to health need not start at a gym.

Go the distance. Regular if not daily exercise is key. About 30 minutes of moderate aerobic exercise five days a week is ideal. Adding some type of total-body strength training twice a week is even better. Most of us can fit this type of routine into our daily lunch break. If we work out more intensely, then less is more: Three, 25-minute sessions of cardiovascular exercise, plus some weight training, will do the trick.

Push yourself. If you’ve been working out for years but feel you’re burning out, start thinking about how to surpass your personal record, how to get stronger, faster and leaner. Enter a race, try lifting heavier weights, or take on a new sport or activity such as a martial art. Also, consider mixing up your routine. If you run five days a week, for example, try running two days a week, and hiking hills three days a week.

Fuel up. More advanced athletes should consider sports nutrition. Add a post-workout shake or smoothie that’s high in protein, antioxidants, healthy fats and branched-chain amino acids – like a grass fed whey or vegan proteins like rice, pea, pumpkin or chia – to help your body recover. Also, drink enough fluids throughout the day and avoid eating big meals less than four hours before vigorous exercise. The harder you work out, the better your diet should be, so make sure to eat lots of fruits, colorful vegetables and whole foods throughout the day.

Treat your aches naturally. Taking too many painkillers too frequently should be avoided. If you have aches and pains, try heat pads or hot baths for sore muscles, ice for bruises, and natural treatments such as concentrated turmeric capsules or arnica gel (which can be applied topically) for sprains and sore joints or muscles. Rest until all sprains and strains are healed and incorporate low-impact movements such as cycling for knees with arthritis.

“What doesn’t kill you ...” While exercising the right way with caution can reap great rewards, going about it recklessly can send you to the emergency room. Before and after you work out, stretch to prevent injury and help increase your range of motion. Also, make sure you get enough fluids to avoid becoming dehydrated. If you’re into activities such as cycling, wear a helmet and make sure your bike is properly tuned up. Finally, get some rest a day or two between hard workouts.

Remember, while it can feel intimidating to begin a workout routine, starting slowly and exercising creatively can lead to a long and active life.

Gary Kracoff has a degree in naturopathic medicine and is a registered pharmacist and John Walczyk is a compounding pharmacist at Johnson Compounding & Wellness in Waltham. For more information, visit www.naturalcompounder.com. Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can e-mail gary@naturalcompounder.com or call 781-893-3870.